It's Never Too Late To Get Healthy

As we get older we become so set in our ways, the most popular mindset is "it's too late for me to start now; what ever damage is done cannot be reversed". This could not be further from the truth. Once again, I refer to myself, and the lifestyle changes I have made since turning 50. I made up my mind that I could not go up another size, and I was determined to make the necessary changes in diet and exercise to make that happen in the healthiest way possible, without killing myself with exercise, and continuing to eat the foods I really enjoyed. It is never too late.

The American Heart Association has a physical activity readiness questionnaire that should be used as a guide before adding any additional physical activity to your routine. They ask questions and address issues such as; heart conditions and medically supervised physical activity, chest pain, dizziness and loss of consciousness, breathlessness after mild exertion, high blood pressure and associated medication, bone or joint problems, or any other physical limitations. Once you have addressed any or all of these issues with your healthcare professional, you can start to add more physical activity to your life. For more information on adult fitness, and it's importance please go to adultfitnesstest.org . The AHA also recommends exercising at least 30 minutes a day, 5 times a week. This was my initial goal when starting my plan, and it has been a great guide to go by. Walking is of course the most popular, and easiest to maintain consistently. You can break it up during the day into 10 minutes, 3 times a day, or 15 minutes, twice a day. Whatever suits you and your schedule. I usually walk the dog a couple of times a day, in addition to parking farther away to get more walking in. If you have read my previous articles, I have always tried to stress the importance of finding the exercise you enjoy in an effort to develop a consistent exercise routine. Everything counts; golf, racquetball, baseball, softball, soccer, etc.

Now for some fun facts about how exercise generally affects your overall health in our later years. First realize that physical activity is anything that makes you move your body, and burns calories, and aerobic activity such as walking, jogging, biking, zumba, racquetball, etc, .is beneficial for your heart. Exercise and physical activity boosts your mental health, and relieves anger, tension and depression. In other words, it makes you feel good. It also increases your immunities, reducing your risk of cancer and heart disease.  Physical activity also lowers your blood pressure which can ultimately help you reduce or stop any medications you may be taking, in addition to boosting good cholesterol. For each hour of exercise you gain 2 hours of life expectancy, even if you don't start until middle age, according to the AHA. How great is that!! Other advantages of exercise after the age of 55 are prevention of bone loss, which reduces the risk of fractures, and increase in muscle strength, which contributes to balance and coordination and ultimately reduces the risk of falling.

Basically, physical activity increases your quality of life for much longer than you could have ever imagined, and will ultimately continue your independence, without having to depend on others later in life.We have one life to live and one body to live in. Life is precious and should not be taken advantage of. It's up to you to make that difference and take that next step to the best you can be.

Make it count and live for today in order to have a better future tomorrow!!

Life Is A Gift; Don't Wait For The Tragedy

Everyday there are so many stories, TV shows, ads, and reports about obesity, and the tragedies that have caused people to become healthier and take charge of their lives. I finally decided that this needs to be the subject of my next article, so here it is. Why do we have to wait for a life changing event such as death or illness to shock us into reality, and finally take charge of our  health and wellness? I think it's great that there are more and more shows such as "The Biggest Loser", and "The Revolution", and even "Dr. Oz", not to mention all the cooking shows on the Food Network to promote the importance of losing weight and maintaining a healthy lifestyle. What I don't understand is how and why we let ourselves get to the point of no return. I know that everyone is a victim of their environment. We eat the way our parents eat which is the way their parents ate. We exercise the way we were taught in school, and/or by our parents. As adults we are exposed to so many new things, however we seem to turn a blind eye to the things we know we should do in an effort to maintain the norm as we know it. Always afraid to take that new step into the unknown. How will I ever live without my cakes, cookies, chocolate, creamy sauces, satiating fried foods, etc. I can't tell you how many times I have tried to talk to people about new foods I have tried, and had them tell me; "I can't live without this", or "I can't give that up", " It doesn't taste the same", "I'd rather not eat it if I have to substitute this for that". The very next comment is; "I can't seem to get rid of this belly, and I am exercising all the time".

 My answer is if you want your body to change, you have to be willing to make changes.   The real question is how badly do you want things to change. I have learned throughout my life that you can do anything as long as you try hard enough, and want it bad enough. We all control our own destiny. What we eat, and how much we exercise is no different than what we want to be when we grow up, or what we want to do with the rest of our lives. The information is out there for the taking, but you have to go and get it, and then do something with it. I realize that change is always the hardest thing to accomplish. I found this out being an Office  Manager/CFO in my last job. I instituted many changes in my early years at the job, but this was by far the greatest challenge. People are so resistant to change. If we never take that next step into the unknown, we never improve on anything, and everything stays at a constant whether it be good, bad, or indifferent. If it's not a good change, the best  part is you can always change back to what you know to be good. What have you really lost in the long run, and you took the bigger step in an effort to find out what else was around the corner that you otherwise would have never known about. More times than not, the results of the change will be positive, and you will feel a remarkable sense of satisfaction, and accomplishment for going in the new direction. I have always felt that there is always room for improvement. 

Getting back to my point of the article; Take charge of your life now. If you wait until something tragic happens, you could be harming yourself in ways that cannot be repaired. It is a well known fact that getting rid of the belly fat, and incorporating daily exercise in your routine, can, and will reduce medical conditions such as high blood pressure, cholesterol issues, and many other illnesses. This is different for everyone, and there is no guarantee as to what medicines you can reduce or cut out completely, but the benefits of eating more fruits, and vegetables, healthy whole grains, beans, lean meats, chicken, and seafood are becoming clearer and clearer each day. I know myself changing the way I eat has caused me to notice how badly my body feels when eating too many sweets, fried foods, and fatty foods. I actually enjoy the taste of fresh fruits, and vegetables, and cooking my own healthy meals gives me such a sense of accomplishment when the meal is complete. I was raised to enjoy my food, and I have learned to do just that thru healthy eating with fresh ingredients. Always remember to eat what you like, and be creative with your food. Once again, change is good, so try new things to enhance your choices, never depriving yourself of anything within reason. My advice is be healthy 90% of the time, and let yourself go 10% of the time.

EVERYTHING IN MODERATION

Life is Precious, Don't Take It For Granted

Enjoy Your Exercise; Realize Your Limitations

Wow, it's been a while since I have been here, but I am ready to get back to it. So sorry it's taken me so long but here goes. A few articles back I started talking about trying new forms of exercise in an effort to branch out of my comfort zone. I went to a Zumba class at the Y that I thought was for beginners. WRONG!! It was actually a regular Zumba class, but the instructor was so nice and really made me feel comfortable. It was a blast!! I am not the most coordinated, so the steps were my main focus, and I probably did not experience the exercise portion of the hour as much as I had hoped. I still had sooo much fun as it was like going to a dance for an hour. The different types of music (latin, carribean, indian/bollywood), along with the different moves, and steps were amazing, and I kept up better than I thought. I knew this would be something I would continue, and if I wanted to really get the benefits I would have to keep coming to get used to the steps and be able to experience the whole process. The ladies in the class were so supportive and friendly, and they assured me that it would get easier each time. It was a wonderful experience. A couple of weeks later my daughter came home from her cruise job and she convinced me to go back with her as she had been going to classes on the ship, and was interested in becoming an instructor. She started going everyday to different Y locations in our area that the girls recommended. They could see that she was good at it, and really enjoyed it. I went a couple of times a week and started getting more familiar with the steps, which enabled me to really let go and feel the music. I felt great after every class, and couldn't wait to go back.

I was also interested in trying hot yoga but was a little concerned about the heat being too much. My hot flashes are pretty much under control but extreme heat still brings them on. I bought a groupon for 10 sessions at Chesapeake Hot Yoga. They have a light and warm class so I decided to start there and see how I fared with that level of heat before jumping in full force. It was hot but bearable. The yoga itself was more difficult than I thought it would be due to the extreme stretching that I was totally not used to. I had been to a yoga class at the Hindu temple which was more meditation and yoga. This was all yoga stretches. I felt good afterwards, and was a bit sore the next day or so but was determined to go back and push thru the pain. I went to 3 classes in a week and a half. It was not getting any easier, and each time there was a different instructor so the workout was constantly changing. I was also doing Zumba in between, and racquetball on the weekend. By the next week my sciatic nerve was KILLING me. Constant hip pain going down my leg. I realized that I had overdone my exercise and would have to stop some activities. I should have stopped everything but no, not me. I am invincible, or so I thought. This had to be a result of taking 3 yoga classes in a week and a half and not taking a day off from everything here and there. What was I thinking!! I finally decided to stop all activity other than walking, to let things heal and get back to normal. It has now been about 3 weeks and the pain is not going down my leg anymore but I still have hip pain when sitting and laying. I went to the doctor last week and he put me on a steroid pack for a week which I will start today, as I was in Myrtle Beach for the weekend playing golf, and didn't want to deal with the possible side effects. I am fine standing, walking, and playing golf, of course. I will slowly add my activities back this week to get back to a normal routine but I have learned, once again, that I need a break in between heavy exercise for at least a day to let my body recover. I am not 20 anymore, even though I think I am.

The point of this article: let your body rest and recover when trying new things, and realize your limitations. I always feel great after my heavier exercising, but I always feel the pain the next day. Your body needs time to recover and rebuild, and constant pounding and pushing on your  muscles is not the answer, especially if you are older. I realize that racquetball has taken a big toll on my body for the last 16 years, and now I must let myself heal when trying new things. Listen to your body, and it will tell you what you should or shouldn't do. Never stop exercising, but like I always say: EVERYTHING IN MODERATION!!

Still Recovering

Oh How I Love Great Theater

Last weekend the majority of my family and me went to Boston to visit my son. He was playing the lead in his first mainstage play at BU so this was very exciting for all of us, especially him. We got to see the last 2 performances and 3 other plays that his CFA pals were in. They were all amazing and their performances were as good as I have seen on broadway; to quote my dad.

I was truly impressed with the immense energy that was expressed on stage throughout all of the performances we saw. They were extremely physical and you could see that the energy level had to be at its highest to pull off the best performance. It made my adrelin flow just being part of the audience. In my son 's play part of the audience was even on stage as part of the jury. It was very exciting. You would never think of theater as being a great workout but believe me, it is. If you have any interest in trying it out you definitely should. It is a great, healthy outlet for anyone, and entertaining an audience can be such a rush. I loved being part of theater in high school and actually started taking some classes in college but I chose to go the conventional route. I am so happy that both of my kids decided to include theater in their lives.

The other great part of the weekend was that it was in Boston. I have come to love this city. Each time I go I find a new sites to explore, and each section is more exciting than the last, it seems. This time we stayed in Copley, which has really nice hotels, and prime stores, such as TheTannery, Lord & Taylor, The Lindt Chocolate Store (OMG), etc. You know, high end. We stayed there to be close to the Boston Center for Arts, where my son performed. We didn't really walk to much due to the cold weather, but we did our share. One thing I love about the city is how much everyone walks. I remember my son coming home last summer and asking me to walk to the pizza place down the street with him instead of driving. I never really thought about it, but in our area we do not walk, we drive. We walk when we are excercising but not in our every day commute. He loves walking everywhere and in that great city, if you have to go to far you can always take the "T" (train/subway). I venture to say that people who live in big cities such as Boston, New York City, Chicago, Los Angeles, even Washington DC are much healthier due to the constant walking in their every day commute. They do not consider this part of their workout routine and I'm sure they continue to include some type of gym workout, or exercise routine in their lives. Hence, they are getting a double to triple workout.

Just some other little tidbits about my life and how all life's experiences have some sort of physical activity connected to it. Experiencing theater and the adrelin rush that comes with it, for both the actor and the audience is truly an exhilarating feeling, and this is just another example of what I consider "HEALTHY".

Loving Theater in Boston

Embracing The Next Phase

I was recently let go from my job after 10 and a half years. I have not been happy there for the last 3 years and have constantly talked about moving to Florida and changing careers.  I now have the time, and some income for a while, to pack up my house and move. It’s all very exciting and new, however, I am a creature of habit, as most of us are, and it’s also scary, stressful, and mind boggling.  I know in the long run that everything will work out, but changing my very longstanding routine is so much harder than I thought. I don’t know whether to put myself on a schedule everyday so I don’t waste time, or just go with the flow and let things happen.  The stress of these decisions, and my emotional ups and downs everyday, is getting in the way of my motivation to eat healthy and properly everyday. I am still exercising as much as I can, playing racquetball 3 times a week, and walking in between, as well as getting a few Ab workouts in per week. I am motivated to exercise as it helps relieve the stress. I haven’t had this big of a change in my life for a very long time.

So it’s time to get back on track. I have floundered around with this long enough and I need to develop a routine, but I will call it a flex routine. What this means is I will set a general plan for my day, but if things change, or stuff comes up, I will just go with the flow, and not stress out that I did not stick to the plan. I have been watching Dr. Oz everyday for health tips and info. One of his tips was to exercise in the morning before you eat breakfast, and then have a good protein rich breakfast: Cereal, milk and greek yogurt with blueberries, 3 egg omelet with veggies, turkey sausage, and wheat toast, etc. The key is to get around 30 grams of protein at breakfast.  My plan is to exercise by 9am each morning (trusty ab workout), eat that big breakfast, and start my day. I am really enjoying writing so I have decided to pursue it further and try some freelance writing. I will write in the morning, and work on cleaning out the house in the afternoon. That is my general flex routine, and I will not stress out if other things come up such as playing racquetball during the day, or having lunch with a friend, or just a change in plans. I have already started getting back to my healthy eating habits; 3 meals a day, 2 snacks, and plenty of water. I feel better just knowing that I have a plan and I have started making it happen. This is something I have always wanted; to work from home on my own time, and enjoy my life.

I am finally getting excited about this additional lifestyle change. The last couple of weeks have been eye opening for me, but like all new things, it is an adventure that I am really looking forward to, and I will be so much better for it. I used to tease my aunt that we needed to start the last phase of our lives. She thought it sounded a little morbid. What I realize is that this is the NEXT phase of my life, but definitely not the last.

Living and Loving Change

Substitutes: Yes You Can (part 1)

Before I started this journey, my belief was that I could have everything I wanted in moderation. That’s what I had always read. As I said in earlier articles, I thought I was eating healthy, however I continued gaining weight and not losing or maintaining. When I started logging in my food and seeing everything I was eating, I realized that I needed to make major changes to the types of foods I was putting in my mouth. I needed to start using substitutes in order to stay on track and make healthier choices. Once again, it was about getting back to basics; good proteins, veggies, and carbs. I am a very routine person which makes things easier to stay on course. The hard part is making the initial change.

For breakfast I usually have oatmeal. Buy the Quick Oats in the cannister, not the flavored prepackaged type which is loaded with sugar. I use Almond Milk instead of water to get the morning dose of  calcium, as well as the addtional flavor.  There are many ways to enhance plain oatmeal. Try cinnamon, real sugar, or honey, any fruit, and nuts if you prefer.  My standard oatmeal is Almond Milk, cinnamon, Stevia in the Raw, and fresh blueberries. I alternate days with whole wheat cinnamon swirl bread and peanut butter, cinnamon, fresh blueberries, and a glass of Almond Milk. The key here is one piece of bread, and one tbsp of peanut butter (reduced fat, or natural). The serving size for peanut butter is 2 tbsp., but that has 16 grams of fat. As with most nuts and nut products, the fat content is high for one serving size. The key is; cut it in half.,  You still get the benefits but half the fat. I always have an 8 oz glass of low sodium V8 juice with breakfast as well. It’s a great way to get a couple of servings of veggies in addition to the blueberries.  I always start the day with coffee; one cup at home, and one cup at work. “They” say it gets your mind going and has some good benefits. For me, it is a necessity. The darker, and bolder, the better.

I usually bring the same snacks to work everyday. Routine, routine, routine. I eat every couple of hours, as well as drinking water in between; after coffee, of course. My morning snack is a small apple. I like gala apples, but whatever you prefer. I have an apple wedger (Pampered Chef), which gives you more peices to eat, and cuts down on the juicy mess. I eat this about one hour before lunch, and it keeps me from getting to hungry before lunch time, in addition to helping me curb my appetite during lunch.  My afternoon snack is plain greek yogurt (i prefer Chobani), with a couple of handfuls of blueberries mixed in. I started buying the individual cups but it was hard to find the plain in this size so I have switched to the large containers. It’s better economically, and a great item to keep in the refrigerator as a substitute for sour cream. There is no fat,  loads of protein, and calcium, and it is very filling. I usually eat this about 3 hours after lunch so I don’t have to rush home to eat dinner because I am starving from not eating since lunch. I have gotten so used to this routine that I can’t imagine how or why I didn’t have afternoon snacks before. I would always have something before going to play racquetball, but maybe not if I was not going to play.

Healthy eating means eating healthy food, not avoiding food all together.  Realize that not having enough food in your body will cause you to increase stomach acid which can lead to alot of pain and discomfort, as well as potential stomach problems. Please read on to “Substitutes: Yes You Can (part 2)”

Substitutes: Yes You Can (part 2)

I have always known that breakfast is the most important meal of the day. It gets your metabolism going and this is what makes your body work the way it should throughout the day. In order to keep your metabolism up you must continuously eat and drink as well as keeping up with physical activity.  The old adage that not eating will shrink your stomach and help you lose weight is quite the opposite.  As I said in “part one”, if you don’t eat you produce stomach acid which is painful and can cause stomach problems. About 15 years ago I was eating an orange and drinking coffee every morning. I started to notice my stomach aching everyday. The pain finally got so bad I found myself at the doctor’s office and eventually found out that I had reflux and a small ulcer. I was advised at that time how to eat to repair the damage, and keep it under control. The acid from the oranges mixed with the coffee would definitely have to change. I needed to get more substantial food into my breakfast routine: eggs, cereal/oatmeal, whole wheat bread, milk, etc. I also learned to stay away from high acid foods such as tomatoes and citrus. Yes, these are good for you, but for me it had to be in moderation to correct this problem. I also learned to eat slower which helps with overeating as you get full quicker. Another good tip was not eating less than a couple of hours before going to bed and keeping your head slightly elevated while sleeping. I took all of this information to heart, and my body started repairing itself slowly but surely.  I still have reflux but it only flares up when I have eaten too fast, or too much. I love tomatoes and they are not a problem for me anymore.  I know when I have a lot of indigestion it is usually due to not having enough food in my stomach, or eating to fast. 

So, let’s get back on track with substitutes for lunch and dinner. Bringing lunch from home is always the best way to control what you are eating, however if you don’t choose to go in this direction, like me, there are still good choices you can make. Most of the eating establishments today are much more health concious, and always have lite and healthy menu items. The key is to make those choices. If you know that you will be too easily swayed by the high fat items, choose to go to healthier places, or just bring your own food. You have to make the effort to make the right choice most of the time. Everything in moderation, as “they” say. My favorite places are centered around the good choices I want to make. Sushi is always a great choice but watch out for the fried items such as shrimp tempura, soft shell crab roll (spider), and the mayo sauces. Try to stick to the raw fish, avocados, cucumbers, edamame (soy beans), miso soup, salad, and green tea. The rice in the rolls is ok but try and keep it to a minimum. Green tea is full of antioxidants and very good for you.  Some of my other favorite places and food choices are:  Panera Bread-Thai Chopped Chicken Salad, Schlotzskys-smoked turkey on wheat, or chicken salad with lettuce, tomato, and lite mayo, or any of the salads, but be careful to choose a lite dressing with as little sodium as possible. I also frequent Gourmet Gang for the Sante Fe Chicken sandwich. I get it on a wheat wrap as opposed to the multi grain bun, and I increase the roasted red peppers, and decrease the red pepper mayo. On Saturdays I usually go to Taste Unlimited, which I have been going to since I was a child. Everyone knows how famous “Taste” is for their house dressing. The blackened tuna is the best, as well as their many healthy salads, and the fresh baked breads. My favorite place is a great mediterranean restaurant called Azars‘. I have been going there for the last ten years, at least once a week. The food is so fresh, flavorful, healthy and filling. Lots of veggies, hummus, pita and wonderful sauces. They have the best greek salad with Mama Lina’s dressing, as well as great homemade soups. The chicken soup is my favorite. The wraps are always hot and crispy with the best flavor from the mixture of spices, sauces, meats and vegetables. They have alot of vegetarian choices, including eggplant, falafel, baba ganoush, and so much more. If you like this type of food you should definitely check them out. You will not be sorry.

The main point here is just stick to what you know when making restaurant/food choices. Lots of fruits and vegetables, lean meats, chicken, fish, whole grains, wheats, and oats. You just have to apply this to the menu. Instead of white bread and pasta,  ask for wheat. When ordering a salad always ask for dressing on the side, and opt for the lowfat, fat free dressings. Watch your serving sizes. If you get a large plate of food, cut it in half and take the rest with you for later, or split it with your lunch partner.  Eat slower to get full faster and avoid overeating. Drink while you are eating as this fills you up as well.

Please keep on reading to part 3.

Exercise For You

As you can see from my previous article “My YMCA Experience”, I love racquetball. I have never been a great exerciser. I have tried many classes over the years in an attempt to try and be healthy and exercise. When I  started really playing racquetball at the ripe old age of 36, I knew I had finally found the answer to exercise for me.  I have been playing for 15 years now and still enjoying it as much as I can. It is a very addicting game once you have been bit by the bug, but it does take it’s toll on your body over the years. I have had many bumps, bruises, sprains, cuts, black eyes, etc. but I keep coming back for more. I have laid off playing for 6 months at a time in order to recover from injuries. When I started this journey to weightloss back in February I was doing the Activtrax workout as well as playing racquetball. Around the end of March, I tore my meniscus in my knee and had to stop playing.. I wasn’t quite sure what I would be able to do with this type of an injury but I was determined to continue exercising anyway I could. Walking was always an option, and I would continue that everyday. The weather was starting to get  nicer and I started playing golf again. I learned how to play golf last summer and I really love it. It is such a challenge learning all the different shots, and which club to use when.   As long as it was nice outside I could play 2-3 times a week. If I could walk 9 holes I would, but I did enjoy riding in the cart, especially after working all day. I played in a ladies league on Wednesday nights and looked forward to it every week. I was seeing an Orthopaedic doctor for my knee and started doing physical therapy twice a week. I did this for about 2 weeks at the hospital and decided that I could continue at the gym doing the same routine. I could ride the bike for 10 minutes and go 2 miles. I never realized that I could do this but my PT guy loved challenging me and I was always up for it since I was in major exercise mode. I decided to make this part of my weekly exercise routine, a couple of times a week. So now I had golf 2-3 times a week, walking the dog, and going to the gym a couple of times a week, and don’t forget my trusty ab workout every morning. It’s amazing how much exercise you can get in your normal daily routine.

The most important thing is finding activities that you enjoy.  If you don’t think of it as exercise, or a necessity, and just make it a fun, positive part of your life, you will look forward to it, and actually want to exercise.  Take a walk after dinner, or a big meal. Park further away from your destinations to get a few more steps in. Find that sport that you used to love and try it out again. You will be amazed how motivating it is, participating in something you look forward to, and seeing/feeling real benefits. It’s all a state of mind.

Living to Exercise